Thursday, June 4, 2015

White Quinoa Salad

Quinoa is a crop grain originated in the Andes region of  Peru, Bolivia, Chile, Ecuador and Colombia. It has been called a superfood due to its nutritional value. High in protein, essential amino acids and a good source of other vitamins and minerals. The time when I learned how nutritious Quinoa is, I fell in love with it and made it a part of my nutritious food list, a little expensive but its worth it :-).  Try it.

Ingredients for 5 servings:
1/2 cup white Quinoa
1 1/4 cup water
1 cup cherry or grape tomato
1/2 cup green peas
1/2  cup corn 
2 tablespoons olive oil (Extra Virgin)
salt to taste

1. In a pot, put the quinoa and the water then cook the same way as rice over medium heat. When it is done set aside to cool.
2. In a mixing bowl, combine everything then serve and enjoy.

Nutritional Value of uncooked Quinoa
Nutritional value per 100 g (3.5 oz)
Energy1,539 kJ (368 kcal)
64 g
Dietary fibre7 g
6 g
Saturated0.7 g
Monounsaturated0.1.6 g
Polyunsaturated3.3 g
14 g
Vitamin A equiv.
1 μg
Thiamine (B1)
0.36 mg
Riboflavin (B2)
0.32 mg
Niacin (B3)
1.52 mg
0.77 mg
Vitamin B6
0.49 mg
Folate (B9)
184 μg
Vitamin B12
0 μg
70.2 mg
Vitamin C
0 mg
Vitamin E
2.44 mg
Vitamin K
0 μg
Trace metals
47 mg
4.6 mg
197 mg
457 mg
563 mg
3.1 mg
Source :

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